Dive Bomber Push-Up
A challenging push-up variation that builds strength and flexibility. Master the dive bomber for serious upper body and core gains.
The Dive Bomber Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Dive Bomber Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Lats (latissimus dorsi)
Dive Bomber Push-Up Variations and Alternatives
How to do the Dive Bomber Push-Up
Dive Bomber Push-Up
Starting Position:
Begin in a downward-facing dog position. Place your hands on the floor shoulder-width apart and your feet hip-width apart. Your body should form an inverted "V" shape, with your hips lifted high and your heels aiming to touch the ground.
Movement:
Lower your chest toward the ground by bending your elbows while simultaneously shifting your weight forward. Your head should come down between your hands, and your elbows should stay tucked close to your body.
As you continue to lower yourself, arch your back and let your chest pass through your hands, bringing your torso close to the ground.
Transition to Upward Position:
Once your chest is close to the ground, push through your hands to lift your chest upward, shifting your weight forward as you arch your back into a cobra position. Your back should be arched, and your head should be held high.
Return to Starting Position:
From the cobra position, reverse the movement by pushing your hips up and back into the downward-facing dog position, returning to the starting position.
Repetition:
Repeat the movement for the desired number of repetitions, maintaining a smooth and controlled motion throughout.
Tips for Beginners:
If you find the movement too difficult, you can practice the downward-facing dog and cobra positions separately until you build strength and flexibility.
Focus on form rather than speed to ensure you perform the exercise safely and effectively.
Dive Bomber Push-Up FAQs
What muscles does the Dive Bomber Push-Up work?
The Dive Bomber Push-Up mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dive Bomber Push-Up?
None. The Dive Bomber Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Dive Bomber Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dive Bomber Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Dive Bomber Push-Up variations and alternatives?
Similar exercises include the Burpee Push-Up, Chaturanga Pose, Child Pose Push-Up and Cobra Push-Up.
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